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12 Foods and Drinks with surprising amounts of Sugar

12 Foods and Drinks with surprising amounts of Sugar

Eating too much sugar is really bad for your health. It's been linked to an increased risk of many diseases, including obesity, heart disease, type 2 diabetes and cancer. Many people are now trying to minimize their sugar intake, but it's easy to underestimate how much you're actually consuming.

One of the reasons is that many foods contain hidden sugars, including some foods and drinks that you wouldn't even consider to be sweet.

By: Carol Aguirre MS, RD/LDN

Sesame Crusted Tofu with Broccoli and Whole Wheat Orzo

Sesame Crusted Tofu with Broccoli and Whole Wheat Orzo

Tofu a completely blank canvas for whatever you want to season it with. There are so many possibilities. For this recipe, I used a pretty basic marinade that packs a lot of flavor with just a few ingredients by using things like soy sauce, garlic, and ginger. Sesame seeds add a nice nutty flavor dimension. The broccoli adds a nice crunch with whole wheat orzo! Ready in 35 minutes.

By: Carol Aguirre MS, RD/LDN

Healthy Snack Ideas for Work

Healthy Snack Ideas for Work

Healthy snack ideas are so hard to come up with sometimes. I'll admit that I definitely fall into the same old snack rut time and get bored with eating the same old thing. It's hard to get through a whole day of work without getting hungry or remembering to eat between meals. Choosing healthy foods in the right proportions is the key! Here are a few tasty snacks that are perfect for work breaks most of them require a refrigerator or a microwave, but a few can be stashed in your desk drawer for easy nibbling. 

By: Carol Aguirre MS, RD/LDN

Healthy Skin from the Inside Out

Healthy Skin from the Inside Out

We’ve all heard the saying, “you are what you eat”, well there is some truth to that! You already know that filling your diet with power foods—like dark leafy greens and citrus—can help beat chronic conditions like heart disease and diabetes. The food you eat—from wrinkle-fighting antioxidants in fruits and vegetables to hydrating healthy fats in fish—may matter to your skin almost as much as it does to your waistline. Did you know that certain foods can also work wonders on your skin? There’s a growing body of research showing that diet really does affect your complexion. What you eat can affect your hormone balance, cause acne, and create or lessen inflammation, which is associated with skin aging.

By: Carol Aguirre MS, RD/LDN

How to practice mindful eating

How to practice mindful eating

What is mindful eating?  

It's based on the Buddhist concept of mindfulness. It’s the act of focusing attention on present moment experiences. Involves being fully aware of what is happening within and around you now, in the moment. Eating mindful includes noticing the colors, smells, flavors, and textures of your food; chewing slowly; getting rid of distractions (cell or computer) and learning to cope with guilt and anxiety about food.

Apply that to a meal, and mindful eating means paying attention to the food you’re eating, making you less likely to thoughtlessly plow through a bag of potato chips, for instance.

By: Carol Aguirre MS, RD/LDN

How to Spot Added Sugar

How to Spot Added Sugar

We all know that too much sugar is bad for our health, however, we may not realize how often sugar shows up in our home.  It's the added sugar that's problematic. Not the natural sugars such as lactose in milk and fructose in fruit which are packed with nutrients and fiber, that help slow absorption. It’s the added sugar -such as corn syrup, corn sweetener, invert sugar.

Spotting added sugar in food should be easy, right? Just read the label. It can be a little tricky. Food manufacturers call sugar by more than 60 different names.

If you’re going to protect your family from the health risks (cardiovascular disease, fatty liver,  leaky gut, type 2 diabetes, and certain cancers) of too much added sugar, you’ll need to outsmart food manufacturers.

By: Carol Aguirre MS, RD/LDN

How to Beat those sugar cravings!

How to Beat those sugar cravings!

Can you learn to beat sugar cravings for good? I’m sure many of you have experienced that 2pm crash when you can’t seem to keep your eyes open at your desk. When all you want is that sugar rush to get you through. There’s nothing more annoying when you’re trying to be healthy and all you can think about is chocolate in that vending machine! The worst part is, the more sugar we eat, the more sugar we want!  There are several reasons why sugar cravings occur so keep reading to learn how to finally beat sugar cravings!

By: Carol Aguirre MS, RD/LDN

How to find Healthy Carbohydrates

How to find Healthy Carbohydrates

How to find Healthy Carbohydrates

Carbohydrates are an essential part of a healthy diet, yet it’s important to know that not all of them are created equal. Here’s everything you need to know about carbohydrates and making smart choices when it comes to incorporating them into your diet.

By: Carol Aguirre MS, RD/LDN

The Truth about the Ketogenic Diet

The Truth about the Ketogenic Diet

If you haven’t already jumped on the keto diet craze, I’ll give you a brief overview.

Basically, the ketogenic diet is super high in fat (80% of your diet is fat), a super low carbohydrate (<5% of your diet) and moderate in protein (15-20% of your diet). Clearly, not the most balanced of diets considering our diet should contain 20-35% of protein, 45-65% of carbohydrate and 10-35% of fat. So how do you meet that macro-nutrient distribution? Well, you load up on keto diet staples like meat, fish, butter, eggs, cheese, heavy cream, oils, nuts, avocados, seeds and low carbohydrates green vegetables. These kinds of restraining diets tend to make nutrition professionals run for the mountains, but I’m going to give it my honest unbiased interpretation.

By: Carol Aguirre MS, RD/LDN

Misleading Food Labels

Misleading Food Labels

Here’s a few simple tricks at the grocery store: 1. If the front of a package has multiple health claims, the product is probably not all that healthy. 2. Manufacturers love to heighten the appeal of highly processed foods by waving around health claims that are false. Frustrated? You’re not alone. Nearly 60% of consumers have a hard time understanding nutrition labels.

By: Carol Aguirre MS, RD/LDN

What to eat after a workout?!

It’s over. You gave 100% to your workout! Now you are STARVING! But what does your body need?! After a workout it’s important to refuel with the right foods to keep muscles strong and healthy. Finding the right foods can be a challenge when you feel like you could inhale EVERYTHING in your fridge.

By: Carol Aguirre MS, RD/LDN